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Fierce 5 is comprised of 5 simple workouts (supersets combined) that should take just over an hour to complete including stretching and warmups.
Barbell Squat
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3x5 reps |
rest: 180s
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Back Hyperextension
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3x8 reps |
rest: 60s
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Machine Leg Press
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3x8 reps |
rest: 60s
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Machine Seated Leg Curl
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3x10 reps |
rest: 60s
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Weighted Crunch
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3x15 reps |
rest: 0s
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Machine Seated Calf Raise
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3x12 reps |
rest: 0s
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Dumbbell Incline Bench Press
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3x5 reps |
rest: 180s
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Barbell Decline Bench Press
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3x8 reps |
rest: 60s
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Chin-Up
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3x8 reps |
rest: 60s
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Barbell Bent-Over Row
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3x8 reps |
rest: 60s
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Barbell Curl
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3x8 reps |
rest: 0s
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Cable Rope Face Pull
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3x10 reps |
rest: 0s
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Barbell Squat
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3x5 reps |
rest: 180s
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Barbell Deadlift
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3x5 reps |
rest: 180s
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3x8 reps |
rest: 60s
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Machine Leg Extension
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3x10 reps |
rest: 0s
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Machine Seated Leg Curl
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3x10 reps |
rest: 0s
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Machine Seated Calf Raise
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3x12 reps |
rest: 0s
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Dumbbell Shoulder Shrug
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3x8 reps |
rest: 0s
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Barbell Bench Press
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3x5 reps |
rest: 180s
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Barbell Shoulder Press
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3x5 reps |
rest: 180s
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Machine Fly
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3x8 reps |
rest: 60s
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Cable Shoulder Extension
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3x8 reps |
rest: 0s
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Weighted Crunch
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3x12 reps |
rest: 0s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 60s
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Leverage Machine Iso Row
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3x5 reps |
rest: 180s
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Barbell Bent-Over Row
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3x5 reps |
rest: 180s
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Chin-Up
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3x8 reps |
rest: 60s
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Cable Reverse Fly
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3x10 reps |
rest: 0s
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Cable Rope Face Pull
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3x10 reps |
rest: 0s
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Barbell Curl
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3x8 reps |
rest: 60s
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